Friday, January 21, 2011

Fitness Friday-The Treadmill #2

It's coming to you a little late but coming to you on Fitness Friday non-the-less!
Since my last treadmill post it has gotten considerably colder outside. Today's high here in Chicago was a whopping 8 degrees that does NOT take in to account windchill! Brrrrrr...if you're like me and don't want to get out and pound the pavement in frigid temps like this here's another treadmill alternative just for you!

*Please take note of the RPE chart at the end of the page to gauge where YOU will be at when working out!
Always start with a good warm-up on your treadmill.
I recommend starting with a good fast walk for at least 5 minutes

Next, up your speed to an easy pace for 2 minutes
Then walk for 1 minute
Repeat 3 times

Next, up your speed to a faster pace for 3 minutes
Then walk for 1 minute
Repeat 3 times

Add-on's for a longer run:

Keep your previous pace (or up it if you'd like) for 4 minutes
Then walk for 1 minute
Repeat 2-3 times


Still want more???

Keep your previous pace (or up it if you'd like) for 5 minutes
Then walk for 1 minute
Repeat 2-3 times

***No matter the distance, always end a run with a cool down and stretching***

Cool down with a slower run for 2 minutes then a 2 minute fast walk followed by a 2 minute slow walk. Stretch hamstrings, hip flexors, quadriceps, calves and more if you'd like! Maintaining flexibility is just as important as cardio and strength training. Might as well get it in now that you're thoroughly warmed up from this awesome treadmill run!!!
*Pace/speed is relative to the person. Upping the speed may be going to 4mph for one person while for someone else it may be 8mph. Go at YOUR pace! This is YOUR treadmill workout. Make it challenging for yourself but not over the top!
 Here is a Rate of Perceived Exertion chart (RPE) to gauge where YOU are at. On your warm-up you should be around 9-11. An easy run is 11-12. Then you WANT your runs to be at 15-17 with a 1 minute recovery walk at a 12-13. Cool down should gradually come down from 15 down to 9 in increments!

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